The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 147

Abdominals

These exercises will help develop abdominal strength.

Vee-Ups

A 2-count exercise. Lie on back with arms

behind head, legs vertical. Lift arms and

upper torso toward feet. Only upper torso

should elevate off deck.

Variations: Keep upper body on deck with

arms to sides and legs vertical. Lift only hips

off ground a few inches as if pushing feet

toward ceiling. This movement, although

small, burns after only a few reps.

Abdominals

Crunches

A 2-count exercise. Start by lying on back

with legs bent and elevated off deck and

placing hands behind head. Lift upper torso

10 to 12 inches off ground, then return to

starting position.

Variations: legs may be bent with feet on

deck, bent with knees toward chest and feet

elevated, or extended vertically (as in Vee-

Ups). Arms may be placed in several posi-

tions (easy to most difficult): alongside

body, across chest, hands behind head, or

hands clasped above head. Adding a pelvic

tilt at peak of abdominal contraction

engages lower abdominals.

Abdominals

Sit-Ups

A 2-count exercise. Described in detail

above. Ideally, should be performed within

full range of motion (30° extension to 75°-90°

flexion), but may be performed so that upper

or entire torso is lifted off floor. Lifting only

upper torso will engage most abdominals;

lifting entire torso will engage internal

obliques and hip flexors.

Abdominals

Table 8-2. Recommended Calisthenics for Physical

Training

Name of

Exercise

Description of Exercise

Muscle

Group(s)